Meal Prep Made Frugal

Description

This e-Book is designed to provide simple and yet flavorful meals as you progress in your fitness journey. This is not an individualized nutrition plan; therefore, macro-nutrient breakdowns are not provided. What you will find are frugal, flavorful, and gain-worthy recipes. These are some of my favorite go-to recipes, no matter which fitness stage I am in whether it be bulking, cutting, or maintenance. The gym is only part of the equation. As you have probably heard, anyone can out-eat a great fitness program. Our meals and how we approach our nutrition is the hardest part of our fitness journey. So even with nutrition, you have to work. 01 F3 and Meal Planning AS A CERTIFIED FITNESS NUTRITIONIST AND CERTIFIED SPORTS NUTRITIONIST, IT IS ESSENTIAL FOR ME TO KNOW DIFFERENT NUTRITIONAL APPROACHES TO MEET A PERSON’S FITNESS GOALS AND HAVE EXPERIENCED SOME OTHER NUTRITION PLANS. ONE THING I DID LEARN REPEATEDLY WAS THAT NO ONE SPECIFIC HEALTHY SYSTEM WORKED FOR ME ALONE. I SAY THAT BECAUSE WE ARE ALL DIFFERENT, AND THEREFORE, HAVE DIFFERENT TASTES AND STYLES. I LOVE GOOD WHOLESOME FOOD, REFUSE TO LIVE ON SALADS ALONE, AND DON'T WANT TO SPEND A TON OF MONEY ON MEAL PREP. ENTER MY IDEA FOR THIS E-BOOK. THIS E-BOOK CONTAINS RECIPES THAT USE SIMPLE AND FLAVORFUL INGREDIENTS TO MAKE MEALS THAT HELP US STRIVE TOWARDS OUR FITNESS GOALS. THIS APPROACH INCLUDES USING LESS TIME DURING THE DAY TO MEAL PREP, ENSURING WE HAVE TIME TO FOCUS ON OTHER THINGS. EATING HEALTHY DOESN’T HAVE TO BE EXPENSIVE. COMMITTING TO A TASTY AND YET NUTRITIOUS DIET CAN REMAIN AS FRUGAL AND BUDGET-FRIENDLY AS YOU MAKE IT. COMBINED WITH REGULAR EXERCISE, HEALTHY EATING HELPS US BOTH ACHIEVE AND MAINTAIN A HEALTHIER LIFESTYLE. SEE THE BELOW HELPFUL TIPS WHILE KEEPING IN MIND THAT ANY INGREDIENTS LISTED IN THIS E-BOOK ARE MINIMALLY PROCESSED. THIS E-BOOK DOES NOT CONTAIN MACRONUTRIENT BREAKDOWNS, AS I DON’T USUALLY COUNT CALORIES. INSTEAD, I FOCUS ON A WHOLE NUTRITION APPROACH FOR ALL MEALS. 02 F3 and Meal Planning Helpful Hints SOME HELPFUL HINTS ON HOW TO CUT DOWN ON BOTH TIME AND FUNDS WHILE MEAL PREPPING: 1) PREPARE LARGE BATCHES OF MEATS AT ONCE TO CUTDOWN ON OVERALL MEAL PREP TIME. I LIKE TO REFRAIN FROM SEASONING ANY PRE-COOKED CHICKEN AT ALL. WHATEVER DISH I END UP USING IT FOR, THE CHICKEN STARTS AS UNSEASONED, ALLOWS ME TO ADD DIFFERENT FLAVORS TO THE MEAL AS I WANT, KEEPING ME FROM BECOMING BORED WITH MY CHOICES. I WILL USUALLY ALSO CUT AND STORE THE COOKED CHICKEN IN 3-4 OZ BAGS. FOR ME, THIS IS A REGULAR PORTION DEPENDING ON MY CURRENT FITNESS GOALS. THE ENTIRE BATCH IS THEN LABELED AND FROZEN FOR LATER USE. AS A RESULT, I KNOW HOW MANY FREEZER BAGS TO GRAB FROM THE FREEZER BASED ON THE OUNCES/PORTIONS I AM MAKING IN A DISH. 2) I BUY EITHER FRESH OR FROZEN FOR ANY VEGETABLES SUCH AS BROCCOLI, PEPPERS, ONIONS, ETC. FRESH VEGETABLES ARE GENTLY WASHED, PATTED DRY, THEN CUT AND STORED IN CONTAINERS WITHIN THE REFRIGERATOR SO THEY CAN LAST A LITTLE LONGER. FROZEN VEGETABLES HELP AS I CAN QUICKLY GRAB WHAT I NEED FROM THE FREEZER WITHOUT HAVING TO BUY A LARGE AMOUNT OF THE ITEM FRESH FOR THOSE OCCASIONS THAT CALL FOR IT. 3) ANY FRESH HERBS ARE GENTLY WASHED, PATTED DRY, THEN STORED IN PLASTIC STORAGE BAGGIES WITH AS MUCH AIR AS POSSIBLE REMOVED TO PROLONG THEIR LONGEVITY AS WELL. I ALSO MEAL PLAN FOR 3-4 DAYS, WHICH HELPS OUR OVERALL GROCERY BILL AS WE CAN USE WHAT WE HAVE ON HAND WITHOUT MAKING UNNECESSARY TRIPS TO THE MARKET. EXTRA TRIPS TO THE MARKET CAN PLAY HAVOC ON SOMEONE’S BUDGET BEFORE THEY KNOW IT. THEREFORE, HAVING A PLAN ON HAND OF WHICH MEALS I PREPARE AND WHEN HELPS SAVE TIME AND MONEY. CONTENTS PAGE 06 Cilantro Lime Chicken PAGE 07 Orange Beef Stir-Fry PAGE 09 Lemon Chicken Capers PAGE 10 Southwestern Beef PAGE 11 Simple Chicken & Potatoes PAGE 13 Creamy Brussels Sprouts & Chicken CONTENTS PAGE 15 Coconut Chicken Curry PAGE 16 Creamy Spaghetti Squash PAGE 18 Clean-er Meatloaf PAGE 20 Sloppy-less Joes PAGE 21 Not Your Traditional Beef Stew PAGE 24 Clean-er Spaghetti PAGE 26 About Me